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Excerpt: The Low-Carb Gourmet
The Low-Carb Gourmet
250 Delicious and Satisfying Recipes By Karen Barnaby Published by Rodale November 2004; $35.00US; 1-57954-990-X Over the past few years, low-carb, high-protein diets have changed the way America eats. But how much steak, nuts, and cheese can a person eat? If you're a low-carber, you have been looking for a cookbook that will provide the variety, sophistication, and sublime taste sensations that the true food lover craves -- and yet will allow you to reap the weight-loss and health benefits of low-carb eating. In The Low-Carb Gourmet, anyone who is currently on -- or contemplating embarking upon -- one of the many low-carb diets will find a wealth of recipes, tips, and inspiration. Professional chef and award-winning cookbook author Karen Barnaby applies her carb-cutting techniques to more than 250 recipes that are at once elegant and uncomplicated, such as Prawns with Peppery Garlic Vinaigrette; Soy, Sake, and Butter-Glazed Mushrooms; Pancetta-Wrapped Salmon with Red Wine Butter; Tamarian's Peanut Butter-Frosted Brownies; and Strawberry Shortcakes with Mascarpone Balsamic Cream. Filled with lush color photographs, tips on low-carb shopping, and menus and ideas for entertaining, The Low-Carb Gourmet raises low-carb dining to new heights. Author Karen Barnaby is the executive chef at the award-winning Fish House restaurant in Vancouver, British Columbia. She herself has lost 70 pounds through low-carb eating. The author of five previous cookbooks, she lives in Vancouver. For more information, please visit www.writtenvoices.com. Excerpt The following is an excerpt from the book The Low-Carb Gourmet: 250 Delicious and Satisfying Recipes by Karen Barnaby Published by Rodale; November 2004; $35.00US; 1-57954-990-X Copyright © 2004 Karen Barnaby Fat Facts All fats found in fresh whole foods are good, healthy, and sometimes vital. It is wise to include a full spectrum of fats in your diet, which will work hard to keep you healthy and young-looking. This, of course, is not the message we have been getting in the popular media, and because of this we have built up an unhealthy guilt complex and fear of fat. Certain fats are indeed bad for us, but luckily it is easy to spot them. Trans fatty acids have been linked to raising "bad" cholesterol (LDL) and lowering "good" cholesterol (HDL); they are also suspected of being behind that "stubborn fat" that won't leave no matter what we do. They are the result of processing oils through hydrogenation. You can spot the presence of trans fats in a product because hydrogenated fats have to be listed in the ingredient panel of food. By adding up all the fats listed in the panel and then subtracting that number from the total listed, you will come up with the amount of trans fats in the product. However, the easiest thing to do is just avoid anything that has any hydrogenated oil in it. Rancid fat is the other bad fat -- fat that has been mutated by oxygen, heat, moisture, and light. This fat is full of free radicals and can contribute to all the health and aging problems associated with them. At first you might think that it would be easy to avoid this one. Just reading the word "rancid" tends to make our noses wrinkle in disgust; however, we have been conditioned to accept rancid fats. The reason that dollop of butter is salty is to help preserve it and to cover up the rancid taste. Yes, butter is good for us, but rancid butter is not. That flax oil in the refrigerator is liquid gold to some, but if it is rancid, it is worse than useless. We have to retrain our noses and taste buds to discern fresh good fats from rancid bad ones. This is one reason for using unsalted rather than salted butter. This retraining can be done by finding stores that sell their stock quickly, store their products properly, and rotate their stock on the shelf so that no old products linger there. Also check the expiration dates on products to help you find the freshest product. Remember that the best fats come from fresh whole foods, so try making your own butter from some fresh, pure whipping cream. Add a bit of salt to taste, if you prefer it salty, and memorize the taste to compare with commercially prepared butter. If that is a bit too much work, just find the freshest frozen unsalted butter you can, and taste that. When dealing with vegetable oils, try grinding the seeds up and then smelling the fresh aroma. Again, if this is too much of a bother, just get a good smell of the oil when you first open the bottle or tin and memorize that fresh scent. As soon as you notice that the smell is off, get rid of it. -------------------- Escarole Soup with Turkey Meatballs Makes 4 servings I think escarole, chicory, kale, and Swiss chard make delicious soups. The meatballs turn this soup into a meal. Note: You can use spinach, zucchini, or a combination of both in place of the escarole. 1 Tbsp. (15 ml) extra-virgin olive oil 1/2 cup (120 ml) finely chopped onion 2 garlic cloves, minced 1 tsp. (5 ml) chopped fresh rosemary leaves or 1/2 tsp. (2.5 ml) dried rosemary, crumbled 1 1/2 lb. (680 g) escarole, washed, dried, and chopped into 1-inch (2.5-cm) pieces 6 cups (1.4 L) chicken stock 1 lb. (454 g) ground turkey 1 large egg 2 Tbsp. (30 ml) minced green onion 1 Tbsp. (15 ml) finely chopped fresh parsley 1/3 cup (80 ml) freshly grated Parmesan cheese Sea salt and freshly ground black pepper Lemon slices (optional) --Preheat the oven to 350°F (175°C). --Heat the oil in a large pot over medium heat. Add the onion, garlic, and rosemary and cook for 5 minutes, or until the onion is soft but not brown. Add the escarole and stock. Bring to a boil. Reduce the heat, partially cover the pot, and simmer for about 10 minutes, or until the escarole is tender. --In a medium bowl, mix the turkey, egg, green onion, parsley, and cheese. Form into 1-inch (2.5-cm) balls. Lightly oil a baking dish large enough to hold the meatballs in a single layer. Add the meatballs. Bake for 10 minutes. --Add the meatballs to the soup and simmer, partially covered, for 5 minutes. Season to taste with salt and pepper. Serve garnished with lemon slices (if using). Per serving. Effective carbohydrates: 4.3 g; Carbohydrates: 10 g; Fiber: 5.7 g; Protein: 34 g; Fat: 18.4 g; Calories: 346 -------------------- Grilled Flank Steak with Cumin Aioli Makes 6 servings You can use a sirloin steak in place of the flank steak. In fact, any steak is good with the cumin aioli. Flank steak is best served medium-rare or less, and leftovers are wonderful. Cumin Aioli 1 Tbsp. (15 ml) cumin seeds 1 large egg 1 tsp. (5 ml) Dijon mustard 1/2 tsp. (2.5 ml) sea salt 1 garlic clove, minced 1/2 cup (120 ml) vegetable oil 4 tsp. (20 ml) freshly squeezed lemon juice 1/2 cup (120 ml) extra-virgin olive oil Steak 3 Tbsp. (45 ml) extra-virgin olive oil 1/2 tsp. (2.5 ml) sea salt 2 garlic cloves, minced 1/2 tsp. (2.5 ml) freshly ground black pepper 1 2 1/2-lb. (1.1 kg) flank steak --To make the cumin aioli: Place the cumin seeds in a small frying pan and stir over medium heat for 2 minutes, or until they darken a shade. Remove from the heat. Finely grind half of the cumin seeds in a coffee grinder or with a mortar and pestle. --In a blender or food processor, combine the egg, mustard, salt, garlic, and the ground cumin seeds. Process briefly to blend. With the motor running, add the vegetable oil in a slow, steady stream. Pour in the lemon juice and then slowly add the olive oil until the aioli is emulsified. If the mixture seems too thick, add a spoonful or two of water. Scrape the aioli into a bowl and stir in the whole cumin seeds. Cover and refrigerate. --To make the steak: In a small bowl, mix the oil, salt, garlic, and pepper. Spread on both sides of the steak. Cover and refrigerate up to overnight. --Preheat the grill or broiler. Grill or broil the steak for 3 to 4 minutes on each side for medium-rare. Remove the steak from the heat and let it sit for a few minutes. Slice very thinly across the grain and serve with the aioli on the side. Per serving. Effective carbohydrates: 1.2 g; Carbohydrates: 1.5 g; Fiber: 0.3 g; Protein: 42.7 g; Fat: 58 g; Calories: 701 -------------------- My Brownies Makes 48 brownies These are decadently dense, rich, and moist. 10 oz. (285 g) cream cheese, at room temperature 16 Tbsp. (240 ml) unsalted butter, at room temperature (2 sticks) 4 oz. (112 g) unsweetened chocolate, melted and cooled 1/4 cup (60 ml) each Splenda and Canadian Sugar Twin or 1 cup (240 ml) Splenda 4 large eggs 2 tsp. (10 ml) instant coffee granules 1 1/2 tsp. (7.5 ml) pure vanilla extract 1 1/2 tsp. (7.5 ml) pure chocolate extract (optional) 1 1/2 cups (360 ml) almond meal (finely ground almonds) 6 Tbsp. (90 ml) Dutch-processed cocoa powder 1/4 tsp. (1.2 ml) sea salt 1 1/2 tsp. (7.5 ml) baking powder --Preheat the oven to 350°F (175°C). Butter a 13 x 9-inch (32.5 x 22.5-cm) baking pan and line the bottom with parchment paper. --In a large bowl, beat the cream cheese and butter until smooth. Beat in the chocolate and sweetener. Beat in the eggs, 1 at a time, scraping the bowl well after each addition. Add the coffee and extracts. Beat until combined. --In a medium bowl, mix the almond meal, cocoa, salt, and baking powder. Add to the chocolate mixture and beat well. Scrape into the prepared pan and smooth the top. --Bake for 35 to 40 minutes, until the top is firm. Cool on a wire rack before cutting. Store, covered, in the refrigerator. Per brownie. Effective carbohydrates: 1.5 g; Carbohydrates: 2.1 g; Fiber: 0.6 g; Protein: 2.1 g; Fat: 9.7 g; Calories: 99 Made with Splenda only: Add 0.3 g carbohydrates -------------------- Donald's Deep-Dish Pizza Quiche Makes 8 servings Donald is a lowcarber.org success story. He's lost more than 100 pounds. Donald cuts the quiche into pieces and then freezes them to take to work for lunch. Of course, you can use any pizza toppings that you prefer. The mushrooms and sausage are my preference. This is one of the most popular recipes ever from lowcarber.org. 4 oz. (112 g) cream cheese, at room temperature 4 large eggs 1/3 cup (80 ml) whipping cream 1/4 cup (60 ml) freshly grated Parmesan cheese 1 Tbsp. (15 ml) minced fresh chives 1/2 tsp. (2.5 ml) minced garlic 1/2 tsp. (2.5 ml) dried oregano 1 cup (240 ml) shredded Asiago cheese 2 cups (480 ml) shredded full-fat mozzarella cheese 1/2 cup (120 ml) tomato sauce 2 cups (480 ml) sliced mushrooms, sautéed 2 Italian sausages, casing removed, crumbled, and cooked --Preheat the oven to 350°F (175°C). Butter a 13 x 9-inch (32.5 x 22.5-cm) baking dish. --In a food processor, blend together the cream cheese and eggs until smooth. Add the cream, Parmesan, chives, garlic, and oregano. Blend until smooth. --Scatter the Asiago and 1 cup of the mozzarella in the prepared baking dish. Pour the egg mixture over the cheese. Bake for 30 minutes. --Spread with the tomato sauce. Scatter the mushrooms and sausage over the top. Cover with the remaining 1 cup mozzarella. --Turn on the broiler and broil about 6 inches from the heat until brown and bubbly. Let sit for 5 minutes or so before cutting. Per serving. Effective carbohydrates: 3.5 g; Carbohydrates: 4 g; Fiber: 0.5 g; Protein: 16.3 g; Fat: 25g; Calories: 305 -------------------- Pumpkin Chiffon Pie Makes 8 generous servings I grew up with pumpkin chiffon pie that my mother made with Jell-O Instant Vanilla Pudding and Dream Whip. So for me, a chiffon-style pumpkin pie is the ultimate. To toast the nuts, spread them on a baking sheet and bake at 350°F (175°C) for 8 minutes. Crust 4 Tbsp. (60 ml) unsalted butter 3/4 cup (180 ml) almonds, toasted 3/4 cup (180 ml) hazelnuts, toasted 6 Tbsp. (90 ml) plain whey protein isolate 1 tsp. (5 ml) each Splenda and Canadian Sugar Twin or 4 tsp. (20 ml) Splenda Pinch of sea salt 3/4 tsp. (3.7 ml) ground ginger 1/2 tsp. (2.5 ml) pure vanilla extract Filling 1/4 cup (60 ml) water 2 1/2 tsp. (12.5 ml) unflavored gelatin 3 Tbsp. (45 ml) each Splenda and Canadian Sugar Twin or 3/4cup (180 ml) Splenda 1 1/2 cups (360 ml) canned unsweetened pumpkin puree 3/4 tsp. (3.7 ml) ground cinnamon 1/2 tsp. (2.5 ml) ground ginger 1/2 tsp (2.5ml) freshly grated nutmeg 1/4 tsp. (1.2 ml) sea salt 1 tsp. (5 ml) pure vanilla extract 3 large eggs, separated 2 cups (480 ml) whipping cream 1/4 tsp. (1.2 ml) cream of tartar --Line the bottom of a 9-inch (22.5-cm) pie pan with parchment paper. --To make the crust: Melt the butter in a small saucepan over medium-heat and cook until colored a deep brown. Remove from the heat. --In a food processor, coarsely grind the almonds and transfer to a large bowl. Coarsely grind the hazelnuts and add to the bowl. Mix in the whey protein, sweetener, salt, ginger, and vanilla. Add the butter and mix well. Press evenly into the prepared pie pan. Chill. --To make the filling: Place the water in a small heatproof bowl and sprinkle with the gelatin. Let sit for 2 minutes to soften. Melt the softened gelatin over simmering water or in the microwave. --If using Splenda and Sugar Twin, mix them in a cup. --In a food processor, combine the pumpkin, cinnamon, ginger, nutmeg, salt, vanilla, egg yolks, softened gelatin, 1/2 cup (120 ml) of the cream, and 1/4 cup (60 ml) of the mixed sweeteners or 1/2 cup (120 ml) of the Splenda. Blend until smooth. Transfer to a medium saucepan and cook, stirring constantly, over medium-high heat until the mixture just starts to splutter. --Return the pumpkin mixture to the food processor and blend again until smooth. Transfer to a bowl and let stand at room temperature, stirring frequently, until cool. --In a medium bowl, beat the egg whites until foamy. Add the cream of tartar and the remaining 2 Tbsp. (30 ml) mixed sweeteners or 1/4 cup (60 ml) Splenda. Beat until stiff peaks form. Stir one-quarter of the whites into the pumpkin mixture, then fold in the remaining whites. Spread in the prepared crust and refrigerate for at least 2 hours. --Up to 3 hours before serving, beat the remaining 1 1/2 cups (360 ml) whipping cream to firm peaks and pile on top of the pie. Per serving. Effective carbohydrates: 9.7 g; Carbohydrates: 14.3 g; Fiber: 4.6 g; Protein: 11.8 g; Fat: 45.3 g; Calories: 495 Made with Splenda only: Add 1 g carbohydrates Reprinted from: The Low-Carb Gourmet: 250 Delicious and Satisfying Recipes by Karen Barnaby © 2004 by Karen Barnaby. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735 or visit their website at www.rodalestore.com. For more information, please visit www.writtenvoices.com |
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